WOD: Sunday, May 5th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • Run the stairs
  • 6 Alternating back rack lunges (ascending weights)
  • 5 Jump Squats

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Workout: 4 Rounds (4 Minutes ON / :90s Rest)

  • 30 Wall Balls (20/14)
  • 20 Alternating Back Rack Lunges (75/55)
  • Max Calorie Row/Bike/Runner in remaining time

*Score is max calories per round, each round starts at 0

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Cardio Option: 4 rounds (4 Minutes ON / :90s Rest)

  • 30 Wall Balls (20/14)
  • 40 Switches
  • Max Calorie Row/Bike/Runner in remaining time

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Endurance: Assault Bike Challenge

  • 50 Calories for time, challenge ends Monday (May 6th) !

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers (35/25)